The 6 Best Natural Sleep Aids

Without Melatonin for a Healthier Night's Rest

Written by Sarah Walters

Person lying in bed wearing dark blue pajamas, resting with a hand on their head.

In the past, if you couldn't sleep, sleeping pills were your primary solution. These OTC drugs are effective, but they contain chemicals like barbiturates, benzodiazepines, and Z-drugs that lead to dependency issues and make you groggy the next day.

Modern researchers addressed the issue by developing natural sleep aids that promote sleep without grogginess and the potential for abuse. Melatonin led the pack, but more recent studies reveal problems arise with long-term use. Fortunately, other all-natural alternatives promote a healthy night's sleep.

Why People Are Concerned About Melatonin

Melatonin is a hormone in the brain's pineal gland that regulates the sleep/wake cycle. The body produces more melatonin during dark hours, making us sleepy. However, sometimes the body does not produce enough melatonin which often leads to sleep issues.

Researchers found melatonin supplements could make up for deficiencies by supporting better sleep naturally. It may effectively treat delayed sleep phase, jet lag, circadian rhythm disorders in blind people, and insomnia. However, while approved for short-term use, its safety for long-term use is questionable [1].

Moreover, melatonin can produce side effects, including:

Headache
Nausea
Dizziness
Drowsiness
Irritability
Abdominal cramps
Disorientation and confusion
Reduced alertness
Mild anxiety
Mild tremors

It can also react to other commonly used drugs such as anticoagulants, anticonvulsants, diabetes medications, contraceptive pills, immunosuppressants, seizure threshold-lowering drugs, and drugs that treat anxiety and depression.

6 Best Natural Sleep-Aids

Fortunately, melatonin-free sleep solutions help you sleep better without the side effects and interactions. They include:

1. Magnesium Glycinate

Magnesium is a mineral that regulates blood pressure and heart rate. It binds to glycinate, a neurotransmitter that helps calm the nervous system, and forms magnesium glycinate. Magnesium glycinate benefits are diverse. The supplement helps with sleep and stress relief and supports bone health.

Although magnesium is a well-known sleep aid, there is not much information on magnesium glycinate's specific effects. However, it is believed to reduce anxiety and depression, conditions that may interfere with sleep. It may also minimize symptoms such as Restless Leg Syndrome [2].

2. Magnesium Taurate

In this type of magnesium, the mineral binds to taurate, an amino acid that supports cardiovascular function, cell development, and eye health. When combined with magnesium, it may improve heart health and blood sugar and promote blood pressure regulation. It is often used by athletes and others pursuing a healthy lifestyle.

Although magnesium taurate is not as popular as its glycinate counterpart for promoting sleep, it can reduce stress and aid relaxation. Additionally, different magnesium supplements affect people in various ways. Magnesium taurate may be the ideal solution for your sleep issues.

3. L-Theanine

L-theanine is an amino acid found in black and green teas and some mushrooms. It may increase focus, boost immunity, and help manage blood pressure. It is also known for its sleep benefits.

A 2015 study on L-theanine and sleep quality revealed this supplement is the optimal sleep aid because it produces sleep through anxiolysis (anxiety reduction) rather than sedation. As a result, it does not produce daytime drowsiness and can be used throughout the day. It also won't promote addiction and produces minimal side effects.

4. Chamomile

Chamomile is an herbal tea often used to promote sleep and relaxation. It contains apigenin, an antioxidant that binds to benzodiazepine receptors in the brain and is frequently targeted by prescription drugs that treat insomnia. It also contains low levels of melatonin [3].

A 2024 review looked at the impacts of chamomile on better sleep across various studies. It was found to improve sleep onset latency in three of four studies and reduce the number of awakenings in two out of three studies. The chamomile did not produce fatigue, drowsiness, or significant side effects.

5. Reishi Mushrooms

Reishi mushrooms have long been used as medicinal mushrooms to produce various wellness benefits. They can treat health conditions such as high blood pressure, heart disease, respiratory conditions, kidney and liver disease, and viral infections, to name a few [4]. They can be consumed in liquid, capsule, and powder form.

A 2021 study finds various Reishi mushroom sleep benefits. Although the sleep-producing component has not been identified, the mushrooms were shown to shorten sleep latency and prolong sleep time in mice. The research revealed that the mushrooms support sleep by promoting serotonin production and through interactions with the gut microbiota.

6. Jujube Seed

The Jujube seed is often referred to as the Chinese date [5]. This fiber-rich fruit has long been used in Chinese medicine to aid digestion, relieve anxiety, boost immunity, heal wounds, and lower inflammation. It is rich in vitamin C and other antioxidants.

Using jujube seed for relaxation can also promote sleep. Its seeds and extracts have been shown to increase sleep time and quality in rats. The fruit may also support memory retention while you sleep, helping treat Alzheimer's and dementia.

Moonbrew, a Natural Sleep Solution

Moonbrew stands out among non-melatonin sleep aids. MoonBrew offers various tea and cocoa products fortified with magnesium, L-theanine, Reishi, chamomile, and zinc glycinate. Our products are developed by a top herbalist, 3^rd party tested, and designed to improve sleep and mood.

Anyone who wakes up often throughout the night, takes a long time to fall asleep, feels stressed before bedtime, or wakes up tired should try Moonbrew, the melatonin-free sleep aid.

Tips for Maximizing Sleep Naturally

These melatonin-free sleep solutions will be most effective when combined with the following lifestyle best practices.

Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time each day ensures your body is ready to sleep at night and that you greet each day feeling refreshed.
Avoid Caffeine and Heavy Meals in the Evening: Caffeine is a stimulant and should not be consumed past mid-afternoon. You should also avoid heavy meals before bed as they can cause digestive issues that may interfere with sleep.
Maintain a Sleep-Friendly Environment in Your Bedroom: You can maintain a sleep-friendly environment in the bedroom with blackout curtains, white noise machines, soft, comfortable textures, and by eliminating electronic devices.

Combining non-melatonin sleep aids and sleep-promoting lifestyle habits will help you reach your sleep goals. Here's to a more restful existence.

Insomnia is not fun for anyone. The right lifestyle choices and all-natural supplements will improve your sleep leading to better mental and physical health. What do you do to reduce sleepless nights?

References

[1] Melatonin: what you need to know [2] Magnesium and the risk of sleep disorders [3] Chamomile: A herbal medicine of the past with bright future [4] Ganoderma lucidum (Reishi mushroom) promotes sleep through its effects on serotonin and gut microbiota [5] The jujube seed and its extracts improve sleep quality and memory retention in animal model.